# JayCS’s Fibro Blog **URL:** \ **Category:** Symptoms & Treatments\ **Created:** [October 17, 2020, 8:07am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307 "2020-10-17T08:07:59Z")\ **Posts on this page:** 20\ **Page:** 46
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 1, 2022, 8:29pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/903 "2022-08-01T20:29:59Z")
## 2022-08-01, Monday - Energy 15% / Sleep 85% / Feeling 80%(-60-80%)-ish Sleeping less than 9h today seems to keep up some cortisol, increase energy and reduce the pain, which helped me thru the day. But praps it was also sleeping long the first days after the Big Trigger. Slightly cortisoley-feverish with a little energy in the evening. Just got to keep the balance with sleep. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (20(-50-20)%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (85%), insomnia 3 (15%), fog 2 (20%), headache 0, GI 1 (10%), depression 0 ## Triggers & resulting Symptoms [details=“SLEEP (click for details): 8h20, up 7x (1h53) ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅, but still tired eye/face, altho I was “only” doing Yoga Nidra the last 30’…”] cold shower 23:00 p0 Sleep 23:37- ear plugs TEETH 1:30 28’ 80%/2/20% p2-3 st1 sip fw5’ A4 3:29 7’ 80%/2/15% p2-3 st1 sip fw1’ air 4:59 16’ 70%/3/15% p1 st1 sip fw12’ air 5:28 11’ 70%/3/15% p0-1 st1 sip fw12’ ear plugs eye mask FCS#2 air 7:10 17’ 70%/3/20% p0 st1 sip fw2’ (ear plugs eye mask) 6 air stools 8:49 34’ 70%/3/20% p0 st1 sip fw20’ (ear plugs eye mask) -9:50 B2-4 at 10:05 Sum: 23+9h50-(28+7+16+11+17+34=)1h53 = 10h13-1h53 = 8h20, up 7x (1h53) [/details] **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/2 2x10’ cycle, plus 30’ wait in sun, wind & near 2 smokers ➔ 60%/5 ❌ ✅. But after resting a while quite good again in the ➔ 80%/2, whilst getting tired even before taking the evening supps (all late… 🕰 ) Still striking how little I can do, even if it’s getting better. **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI: quite good, still no ✅, esophagus ✅. jaw 0x5’’ ✅, pee pain: 7xp1-2, 3x3p ❌, see below: At night 1-3 I can’t really see being serotonin as I take 1.8g GABA in the evening, same at 15:00. Small irritations & pains at night were OK. Standing in the sun waiting for ?30’ was really strenuous, but it was more other things than the standing. **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Apparently no other problems(?) **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅. Outdoors ✅ **Urinary diary:** **19:30 p1 🧐 22:05 p1 🧐 (after no raisins, but a bit of apple, yogurt, more sheep cheese than at 15:00. I hope it’s not the apples! And praps I can adjust amounts…) 1:35 p2-3! ❌ 3:29 p2-3 ❌ 4:59 p1 🧐 5:28 p0-1** 🧐 7:10 p0 8:49 p0 **11:05 p1 🧐 12:05 p2** 🧐 (hmm, what’s that tho? Is it waiting too long with GABA after all, or yesterday a food trigger and that? (lack of GABA not being a real trigger) 13:00 p0 ✅ 14:55 p3+p0 ❌ 15:45 p1 🧐 Now what was that “attack” - milder than the last days, but still not OK: Raisins (lots) and apple, but no: yoghurt, cheese, chocolate, hazelnuts. In the evening: Raisins (few) and apple, and hazelnuts, no yogurt, cheese, chocolate. 17:05 p0-1 ✅ Must have been once more, sez I at 22:00…? ## Treatments **Docs:** _Chinese Acupuncturist_ - #25 on 21st 🧐 (Sleep & +25% GABA helping.) Sleeping less than 9h today seems to keep up some cortisol, which might help me thru the day. But praps it was also sleeping long the first days. Session #26 on 2nd. > **SELF-PHYSIO (click for details): 91' (back late in the evening, so on tomorrows tally)** > > _✅ airing 5x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 0’, belly 0’, back 0’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:15 A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal - Gum - > /21:45 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /10:05 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /10:05 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /10:05 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /?11:45 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, ?11:45 gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > ?11:45 C3 “MEAL” .5gC#1 (0NAC)+PEA > Meal - Gum - > /20:00 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /14:35 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal - Gum - > /20:00 16:35 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > /20:35 A1-2 > > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** Interesting article I was pointed to which seems to be saying that there are autoantibodies (Aab) that reduce the serotonin. If this explains all the/my serotonin reduction is another matter. But it makes me think all theories are more and more related (“autoimmune neuroinflammation” causing dysbalances). More on that tomorrow. But first got to order quite a few new supps and re-order a few old ones that have run out or will do or I want to try again. Lessons in self-care **#382** Need to concentrate on self-care more now my wife is away for a few days. Reasons to be cheerful **#386** Moving a bit more. Music. Serotonin study. Quite a lot of good things today. Things I love about myself **#70** Cheerful and warm. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 2, 2022, 4:31pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/904 "2022-08-02T16:31:25Z")
## 2022-08-02, Tuesday - Energy 18% / Sleep 80% / Feeling 80%-ish Keeping a quite good grip on self-discipline all day 🏆 ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (82%), insomnia 3 (20%), fog 2 (15%), headache 0, GI 1 (10%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h34, up 6x (1h37) ✅, but quite a bit of dosing, light sleep, gotta get fw under control again ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅** > > cold shower 23:00 p0-1 Sleep 23:30- A4 at 23:20 > 1:00 13’ 80%/2/15% p0 st1 sip fw10’ air > 2:47 13+18’=31’ 80%/2/15% p2! st1 sip fw25’ air > 3:39 25’ 80%/2/15% p2! st1 sip fw10’ FCS > 4:16 20’ 6 p0 > 6:20 4’ 80%/2/15% p0 st1 sip fw1’ > 8:02 4’ 80%/2/15% p1 st1 sip fw1’ > -9:41 > B2-4 > Sum: 30+9h41-(13+31+25+20+4+4=)1h37 = 10h11-1h37 = 8h34, up 6x (1h37) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/2 25’+20’ housework, phoning 25’ hard after acupuncture, but 50’ in the evening was OK, while doing back exercises & preparing supps ➔ 80%/2, but decided due to fatigue backlash as well as from acupuncture not to cycle to a birthday ✅. General very “altered” from acupuncture, but if I keep a grip on self-discipline tonight, should be good tomorrow. **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅, GI: again no heartburn (that’s the word that was missing yesterday…) ✅, esophagus ✅ jaw 0x5’’ ✅ pee pain: 0xp1-2 ✅: Remember tho GABA may seem to improve the pain, supps incl. GABA as acids may be increasing it. _(lie, sit, stand, arms up, cycle, walk, mask??)_ **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Nothing else. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors ✅ - had the feeling I could’ve put less on, which is good and new, but maybe it was just that I was doing something fairly strenuous. **Urinary diary:** ❌ ✅ 🧐 23:00 p0-1 Sleep 23:30- A4 at 23:20 1:00 p0 2:47 p2! 3:39 p2! 4:16 p0 6:20 p0 8:02 p1 10:20 p0. 11:35 p0 12:50 p0, rest p0(-1) 20:05 p0 all despite a lot of cheese at midday. ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd felt good, but of course in an cortisole-y ‘altered’ state after, which is intended ✅ (Sleep & +25% GABA helping.) Session #27 on 11th. > **SELF-PHYSIO (click for details): 2h31. What if I do Wim Hof Breathing again?** > > _✅ airing 5x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 40’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 0’, belly 0’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? breath-hold 12’, > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:35 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal - Gum - > /22:05 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /23:20 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /10:15 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /10:15 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /10:15 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /11:15 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > /11:15 C3 “MEAL” .5gC#1 (0NAC)+PEA > Meal - Gum - > /14:25 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /16:50 14:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal - Gum - > /18:55 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > /20:00 > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** This overview [Is Fibromyalgia an Autoimmune Disease?](https://www.verywellhealth.com/autoimmunity-neuroinflammation-in-fibromyalgia-5197944) pointed me to this study from 2019: [https://www.mdpi.com/1422-0067/20/20/5164/htm#B22-ijms-20-05164](https://www.mdpi.com/1422-0067/20/20/5164/htm#B22-ijms-20-05164) **Autoantibodies for serotonin** [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575617/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575617/) there is no proof of FM being autoimmune, the studies only show hunches resulting in some pointers. **But** the article has pointed me to small details I’d never been able to take in before, like this one which I even thought was wrong: Low serotonin might be caused by **autoantibodies to serotonin** , which can be called “Antiserotonin (antibody)”. _(GABA increases serotonin & helps me, so my serotonin is low (common in fibromyalgia).)_ However even this were proven, it _ **wouldn’t be** _ on a level of _ **causes** _ of fibromyalgia, but _ **only** _ of _ **biomarkers** _ (association isn’t causation) - and nowhere near solid treatments. _Details:_ _Now again, the evidence isn’t particularly high and also very old (1992 & 1995 by one group, 2001 by another). For instance an article from 2008 summing this up, authored amongst others by “one of our experts” Daniel Clauw, said it’s praps even less clear than the tender points, which they at that time were still defending a bit. They reviewed evidence for 15 sets of biomarkers and came to the conclusion: “Of the objective tests, those that hold the most promise as biomarkers are probably tests that directly assess elements of neural function, such as functional neuroimaging, ERPs, and DNIC.”_ _"Antiserotonin antibody noted to be increased in three cross-sectional studies by two different groups._ _Stringent controls necessary prior to determining utility. Longitudinal studies needed."_ _That 2008 summary is called “Biology and therapy of fibromyalgia. Evidence-based biomarkers for fibromyalgia syndrome”._ _​_What confuses any clear conclusions for me is that antiserotonin antibodies might reduce the serotonin released by mast cells, or more generally serotonin can be high in mast cell disorders, of which I have MCAS.\*\* Lessons in self-care **#383** More self-disciplined today, did quite a few things in an effective way. Reasons to be cheerful **#387** Funny ‘joke’ not meant as one, a mate on the phone said I don’t have much energy, but my wife would say I do, just it’s negative energy. 🤣🤣🤣🤣🤣🤣🤣🤣🤣 Things I love about myself **#71** I can laugh and am so multi-tasking once again. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 3, 2022, 9:31pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/905 "2022-08-03T21:31:28Z")
## 2022-08-03, Wednesday - Energy 20-25% / Sleep 75% / Feeling 80%-ish ### 12 sleep breaks! 🏆 🥇 ### Massage gun for esophagus block! 🧐 🏆 ### Much more energy today…! ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (20%, stiff 15%) + spine-pain 3 (20%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80-75%), insomnia 3 (25%), fog 2 (?20%), headache 0, GI 1 (?20%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h13, up 12x! (2h43), trying vagal ear exercises and \>1h of Yoga Nidra. ✅, but ➔ Feeling 90-70% well, Ache 2-3 of 7 🧐, getting up: ?80%/2 ❌** > > cold shower p0 Sleep 00:07- vagal stressing > 1:25 9’? 90%/2/10% p0-1 st1 sip fw3’ > 3:00 29’ 70%/3/10% p0-1 (delayed & long) st2 sip fw25’ _grrr_ air vagal stressing > 3:42 3’ 70%/3/10% p0-1 (delayed & long) st1 sip fw1’ air vagal:OK, ear plugs > 5:02 12’ 80%/2/10% p1-2 🧐 st1 sip fw5’ air vagal teeth > 5:32 26’ 80%/2/20% st1 sip fw3’ slight yearn/6 vagal (2x15’‘) > 6:19 55’ 80%/2/20% st1 sip fw55’ vagal 2x(2x15’‘) hunger pain eat, bit of heartburn. > 7:33 11’ 80%/2/10% p0 st1 sip fw1’ awake, heartburn. OK 5h is much too short, FCS#2 > 8:30 4’ 80%/2/10% p0 st1 sip fw1’ awake, stools? > 9:27 3’ 80%/2/10% p0 st1 sip fw1’ > 10:19 3’+2’ 80%/2/10% p0 st1 sip fw1’ > -10:39 6’ 80%/2/10% p0 st1 sip fw1’ > -11:03 B2-4 > Sum: 11:03-7-(9+29+3+12+26+55+11+4+3+3+2+6=)2h43, 10h56-2h43 = 8h13, up 12x (2h43), trying vagal ear exercises and \>1h of Yoga Nidra. **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/2, even cycling 3x10’ and 20-30’ of carrying things around TWICE! And 10’ shop in the evening, 1-2 phone calls ➔ 80%/2 ✅ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI ✅. esophagus: massage gunning it is the new craze! ✅ I hope…! Shouldn’t get lax with it tho. 🧐 But I’ve always got my gun at the table now, ready to draw like a cowboy in a saloon! 🤣 jaw 0x5’’ ✅ pee pain: 0xp1-2, despite normal amount of supps - only two meals?! Praps not drinking enough? ✅ **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Testing further. Apparently no problems at the moment. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors: hot and windy, but OK for me for a short time cycling a while… ✅ **Urinary diary:** 20:00 Strange, sitting on the loo still continually felling something’s still gonna come, but maybe it’s just because I’m sitting there, I’ll just get up 🤣 - yeah, that was OK. By the way at 16:00 I ate a fig, no problems, at 20:40 200ml almond yogurt to see if a large amount triggers anything. 23:55 p0. 1:25 p0-1 3:00 p0-1 3:42 p0-1 5:02 p1-2 7:33 p0 8:30 p0 9:27 p0 10:19 p0 10:39 ? ?? 17:00 p1 🧐 Later: p0… Ate a lot of yoghurt, quite a bit of apple, cheese and raisins in the evening… Only two meals today… ❌ ✅ 🧐 ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) **WOW.** Session #27 on 11th. > **SELF-PHYSIO (click for details): 2h** > > _✅ airing 5x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 60’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 0’, belly 0’, back 0’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal - Gum - > /21:55 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > 23:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > B1 “01:00” PF#5 > /11:25 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /11:25 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /11:25 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /13:10 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > /13:10 12:35 C3 “MEAL” .5gC#1 (0NAC)+PEA > Meal - Gum - > /19:00 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /15:15 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal - Gum - > /19:00 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** tVNS vs. TENS - [https://youtu.be/Rf9X9OJNbsE](https://youtu.be/Rf9X9OJNbsE) So this video is about tVNS devices (“Parasym”) which are low level low range TENS units attached to the ear with a clip. If t = T, both ‘transcutaneous’. At 3’17’’ it says the specific tVNS units cost £600 (the video was uploaded July 2022), whilst an expensive TENS unit which might be able to be adjusted to this low range costs £80 and the clip for it £40. On the site of the UK TENS company she recommends I can find neither a tVNS unit nor a TENS unit with a suitable program, altho the video was uploaded 3 weeks ago. To me it sounds like hard to get. Or maybe you need to phone them for advice. On Optimizehealth365 they start talking about tVNS, then recommend a certain TENS unit, and then say as it’s hard to get a tVNS unit you have to do a bit of DIY work on it, which doesn’t sound at all easy… If it is hard to get and there is hardly any medical evidence then it is last in line for anyone who wants success with their symptoms. Also I’m specifically wondering what the difference is between a microcurrent unit and a tVNS unit, since both are low level and low range. Looking for a microcurrent unit seems more promising than a tVNS unit. In the video and in 1-2 studies it says tVNS may be helpful for epilepsy. However above TENS site warns people with epilepsy. From own experience I’m very wary. Bottom line for me from all this is, incl. that video: tVNS may be of interest to someone who has tried \>100 treatment types (like myself), but completely off the grid for someone just starting. If it initiates great hope, it very likely even greater disappointment. Lacking a better comparison: That would be a bit like a person just starting stamp collecting who wants to save all their money to get just an original Green Mauritius. Just there _is_ no such thing… Instead it’d be much more productive and rewarding to go for the usual things first. A TENS and vagal exercises instead of a tVNS; supps like magnesium glycinate, CoQ10 & passiflora before GABA etc… Lessons in self-care **#384** Wonky self-discipline, sort of OK, getting stuff done, but not eating, drinking well, and sleep difficult, bed too late. Reasons to be cheerful **#388** Wow, massage gun for esophagus blocks 😸 - who’d’ve though? 🧐 - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 4, 2022, 5:27pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/906 "2022-08-04T17:27:39Z")
## 2022-08-04, Thursday - Energy 25% / Sleep 85% / Feeling 80%-ish ### Found a new strategy for my early morning supps to take them before getting up properly but prevent them getting stuck: Drinking much more. Which is a good start to the day and hopefully no problem if I do it shortly before the 8h-sleep mark. ### Actually yesterday could count as 25% energy, just I was wary at the start of the day if it’d really hold thru - but it did. However brain fog was praps more, something like 30%, I couldn’t concentrate on ordering supps, too complicated, that’s unusual for me. ### Timely massage gun treatment a second time in the evening went really well. Forgot to put that under “esophagus” yesterday… ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (15%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (20%), headache 0, GI 1 (?20%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h14, up 5x (1h41), earlier'd've been better, but apart from that good self-discipline ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2, bit tired eyes, body a bit wired, cos the last half hour was Yoga Nidra ✅** > > cold shower 23:30: p0 Sleep 00:05- > ear plugs TEETH > 1:19 9’ 90%/1/15 % p0 st1 sip fw1’ air ENERGY UP IF LAPTOP DOWN! > 3:30 10’ 90%/1/15% p0 st1 sip fw1’ air ENERGY UP IF LAPTOP DOWN! ESP at 3! > 5:12 25’ 90%/1/15% p0 st1 sip fw1’ air lots FCS#2 (waking up in between, but not getting up) FCS#2 cos hot, sticky, then slightly nauseous > 8:01 47’ 90%/1/15% p0 st1 sip f10’ (ear plugs) 6 stools > 9:15 10’ 80%/2/15% st1 drink lots fw5’ air B2-4 > -10:00 > Sum: 10h-5-(9+10+25+47+10=)1h41 = 8h14, up 5x (1h41), earlier’d’ve been better. > (waking up once at around 4:30 between, but not getting up… then at 5:12 overheated and throat sticky - panic-cough…FCS#2) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : Going to an office only to 25’ there and back, slight stress, but still 80%/2, at the sleep lab doc at 15h was a strain to wait 1h and talk 30’, but good, just I was shattered for 2-4 hours ➔ 70-80%/3-2 ✅ _?? TT, cycle, mask, work, kids,_ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI, despite 2 slices of bread (but water on it and chewed very well) ✅, esophagus: evening, but before it could become a problem the new massage technique helped. jaw: 2x5’’ (but rather the other rather than the tooth side) ✅ pee pain: 1xp1-2 ✅ **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Even real energy is better since yesterday 🧐. No histamine-y problems at the moment. So maybe that’s also increasing my energy. Slightly burning sinuses at 21:00, maybe from eating - I’m concentrating on bladder & massaging the blocks tho. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors: going out in the heat makes me nauseous, but for the short cycle rides the sun & breeze are still OK. ✅ **Urinary diary:** p0 - very good actually, despite yogurt, raisins, apple, supps, cheese, bread, so it’s only chocolate and hazelnuts still to be tested: 23:30 1:19 3:30 5:12 p0 8:01 11:00 p1 🧐 11:40 p0. 13:15 p0 14:25 p0 (15:20 p0) 17:50 p0 19:25 0 ✅ ## Treatments **Docs:** **Sleep lab psychiatrist:** Very productive explaining my situation. 3-monthly sleep lab psychiatrist appt. and when she at the end asked if I want to keep that interval or prolong it, my resumé was that it helps me greatly explaining things to her & just some reactions to develop some new ideas. So docs are good for something after all. 😼 - no honestly, it **made me realize what all my docs were actually good for after all, to further my own thinking.** I talked about my new brilliant work situation, how little physical activities I can do per day, that Chinese acupuncture is helping but only if I curb the cortisol by focusing very strongly on my sleep techniques. I asked her for info on vagus, she said it does improve the body’s situation for sleeping. Told her about the exercises. The preparation for the talk made me remember to try heartburn acupressure etc. at night (as well as using almonds.) _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Still good, but only up to a point of about 2 hours, however more energy bursts now, something I haven’d had since the jabs. ✅ Session #27 on 11th. > **SELF-PHYSIO (click for details): 2h17** > > _✅ airing 10x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 4x1’, Timing, hunchback-pillow 20’, Y. Nidra 40’, massage gun 2x3’, neck 1+ 0x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 4x1’, yoga/stretching 0x1’. jolt-jump 1’, marionette-hang 0’, shaking dance 1’, > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal - Gum - > /22:00 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /23:30 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /9:20 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /9:20 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /9:20 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /11:20 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > /11:20 C3 “MEAL” .5gC#1 (0NAC)+PEA > Meal 10:15- Gum - > /13:40 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /19:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal 16:25- Gum - > /19:20 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** Overview of alpha GPC [Alpha GPC Supplement Benefits, Dosage and Side Effects - Dr. Axe](https://draxe.com/nutrition/alpha-gpc/#What_Is_Alpha_GPC) Side effects of alpha GPC [https://www.esupplements.com/article/alpha-gpc-side-effects/](https://www.esupplements.com/article/alpha-gpc-side-effects/) Side effects of hGH (human Growth Hormone): [HGH: Side Effects in Men and Women](https://www.healthline.com/health/hgh-side-effects#side-effects) [https://www.hgh.com/health/hgh-side-effects-and-how-to-avoid-them/](https://www.hgh.com/health/hgh-side-effects-and-how-to-avoid-them/) Realistic effects & side effects of hGH: Mayoclinic recommends against it. [Human growth hormone (HGH): Does it slow aging? - Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/growth-hormone/art-20045735). GenF20+ is expensive (70$) and can only be got by one company. Lessons in self-care **#385** I hadn’t thought before that my two activities would be enough, but when I noticed they were I had no problem putting off a video & phone call with family. Reasons to be cheerful **#389** Quite a bit of energy, but a right laugh when I tried to get up from the doc’s chair after us agreeing how much energy I have today! Things I love about myself **#72** “Buoyant” 🙃 - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 5, 2022, 12:45pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/907 "2022-08-05T12:45:23Z")
## 2022-08-05, Friday - Energy 20% / Sleep 90% / Feeling 80%-ish ## New tool: Temperature drop outside of \>15°C, inside of about 6° due to my wife wanting to air all the heat out. (She forgot how much pain that would cause me… _The shirt is nearer than the coat._ 😼 Had white lips from the cold. However…) Aside from staying in my un-aired warm room… It made me think up a new strategy for temperature drops: Cold showering and then putting long johns and a thick jacket on, moving around until I overheated, then hot water bottle on my feet, cos they were still cold. ## New tool for back training multi-tasked: Typing in cobra position without elbows on the ground! ### Breath-holding! 🏆 ### New tool attempt: Cold showering after food allergy burning reaction… semi-successful 🏆 ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (20(40%)%, stiff 15%) + spine-pain 3 (15%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80%), insomnia 3 (10%), fog 2 (10%), headache 0, GI 1 (20% - or/from bladder), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h17, up 5x (1h01), lots of YoNi attempts ✅ ➔ Feeling 80(70)% well, Ache 1(2) of 7 ✅, getting up: 80%/2 ✅** > > cold shower 23:00 p0 Sleep 23:45- > 2:28 36’ 80%/1/15% p0 st1 sip fw5’ 6 → dose, bit vagal, developing unrest > 3:30 5’ 80%/1/15% p0 st1 sip fw1’ FCS#2 > 4:42 4’ 80%/1/15% p0 st1 sip fw1’ air > 6:33 5’ 70%/2/15% p0 st1 sip fw1’ nauseous air > 7:44 10’+1’ 80%/1/15% (p0) st1 sip fw1’ nostrils, not so nauseous B2-4 > post nostrils vid on MountainGirl thread > -9:03 B2-4 > stools? > Sum: 15+9h03-(36+5+4+5+11=)61’ = 8h17, up 5x (1h01), lots of YoNi attempts **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/2, but dash of cold air from going outside my room into the aired flat ➔ 60%/5 ❌, so quickly back in again to warm up, then thought up the strategy of resetting using a cold shower and then warming up immediately after, to slowly cope with the cold better ➔ 80%/2, ✅ 🏆 Nothing else, just shop short in the evening. ✅ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI (unless not bladder) ✅, esophagus 🧐, but again massaging immediately helps. ✅ jaw 1x5’’ ✅ pee pain: 1xp1-2 ✅, but 1xp5! yesterday’s hazelnuts? **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Allergy reaction to some food at 14:00, I think it was too old raw veggies cut either yesterday or praps day before, in fridge, but still. Cold shower helped against the burning & the weakness, esp. faintness & partly the but later at 18:00 I also got sinus burning. **Fibro & Touch:** ✅ **Covid-danger:** ✅. Neighbour who had Covid is out and about again. I think apart from airing the staircase I’ll be masking for a few days, if I see her. **Weather:** Indoors ✅: Well, would be, if my wife hadn’t aired! ❌ Outdoors 🧐? **Urinary diary:** ❌ ✅ 🧐 Experimented with quite a lot of hazelnuts (only chocolate to go now) may have “worked”, altho over 12h later, and at night 6xp0 ✅. However hazelnuts aren’t on most lists, as opposed to chocolate so I definitely need to do further trials!: 12:30 p5! ❌❌❌ (wasn’t sure tho it this was different, there seemed a bit of gut involvement, but stools fine and it seemed to radiate from the bladder. I had to vibrate-massage it for 10’ and put hot water bottle. No specific urge or frequency issue, just stabby bladder pain before and during, that was partly resolved by peeing, but further improved with the massage) 13:45 p2 ❌ (13:50 p0 ✅ - interesting sitting on the loo for 10 minutes that I can sometimes pee about 3 times.) 14:40 p2 ❌ I think 15:40 too, p0? 16:40 p0 ✅ 17:25 p0 ✅ ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Still pretty good natural energy, despite the temperature change. Session #27 on 11th. WHB: 1’20’’ 1’40’’ 1’40’’ without any ado! > **SELF-PHYSIO (click for details): 2h11'.... New idea for back exercises: Do the most important ones on my front while typing lying on my front!!!** > > _✅ airing 5x2’, cold shower 3x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 1x3’, breath exercises 10x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, massage gun 1x3’, neck 1+ 0x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 1x1’, palpate 10’, belly 0’, back 5’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, breath-hold 12’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin yesterday Aug 3rd, started using it immediately. Ordered B3, flush free, olive oil extract, fisetin, (seems to have more not less evidence than rutin). and re-order R-ALA, SAM-e, B2 (R-5-P). A new experiment: pure ATP - can't imagine that working, but who knows. Now I'll be re-ordering bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. Decided against GenF20+ (HGH and amino acids).Ordered Alpha GPC = choline alfoscerate today though. Decided to re-order copper gluconate, pending low bloods, and not to take in my psyllium which may cause other problems, e.g. bladder because of the orange flavour, or I might need to order neutral one. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:20 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal - Gum - > /21:40 21:20 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /22:55 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /07:50 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /07:50 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /07:50 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /10:40 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > /10:40 C3 “MEAL” .5gC#1 (0NAC)+PEA > Meal 10:00-11:00 Gum - > /12:40 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /14:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal 14:30-15:30 Gum - > /18:30 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** Don’t seem to have saved my links about rutin here, I came across it months ago as part of Bruce Hoffman’s C-Team for MCAS and wanted to try more there, also cos of its benefits for heart, blood clotting and lipids. An overview [Rutin Benefits, Uses, Recipes, Side Effects and More - Dr. Axe](https://draxe.com/nutrition/rutin) [What Are the Common Uses of Rutin Supplements?](https://www.verywellhealth.com/the-benefits-of-rutin-supplements-89508#toc-possible-side-effects) Got to watch out for headache, rashes, muscle tension, changes in heartbeat, a high white blood cell count, blurred vision, fluid accumulation in your knees, and upset stomach. I was just wondering whether my favourite acupressure points K27 for short breath have anything to do with the vagal nerve, but can’t find anything: [https://youtu.be/ai7fRWnD3hM](https://youtu.be/ai7fRWnD3hM) Lessons in self-care **#386** Several new strategies for my toolbox every day! Reasons to be cheerful **#390** Bigger and bigger toolbox! Things I love about myself **#73** So Creative once again! - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 6, 2022, 10:23am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/908 "2022-08-06T10:23:33Z")
## 2022-08-06, Saturday - Energy 25% / Sleep 85(90?)% / Feeling 85%-ish ### What is my “fibromyalgia” for me? #1 Severe fatigue with overall Ache #2 insomnia & #3 pain of back, gut & bladder, in that order. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (10(-20)%, stiff 15%) + spine-pain 3 (20%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15-10%), fog 2 (10%), headache 0, GI 1 (40%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h14, up 5x (41') ✅, but ➔ Feeling 70% well (burning and nauseous towards the end), Ache 1 of 7 🧐, getting up: 70/80%/1 ✅** > > cold shower p0 Sleep 22:45-?23:00?23:30? ear plugs sinuses? > 2:19 5’ 80%/2/20% p3 st1 sip fw1’ air A4! ear plugs sinuses? > 3:54 5’ 80%/2/20% p3 st1 sip fw1’ air sinuses > 5:01 7’ 80%/2/20% p3 st1 sip fw1’ air TEETH eye mask sinuses > 5:20 11’ 80%/2/20% p? st1 sip fw1’ air (eye mask) sinuses/face → FCS#2 > 6:42 13’ 80%/2/20% p0 st1 drink fw5’ air eye mask burn: B2-4 ✅ x6 ✅ > -7:55 80%/2/20% p0 st1 sip fw1’ eye mask stools firm. sort of awake. nauseous from taking the supps too early!? → drink & almonds. > Sum: 1+7h55-(5+5+7+11+13=)41 = 8h14, up 5x (41’) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/3 TT 3:0, 2x10’ in shops 3x8’ cycle ➔ 80%/3 ✅, later 30’ moving stuff, after a short break 2 shops 30’, 4x8’ cycle ➔ 80%/3 ✅ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅, GI: firm stools, nausea at 8:00 ❌, esophagus ✅, jaw x5’’ ✅ pee pain: 0xp1-2​:cross\_mark:, all postures & actions fairly OK. **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Not sure what triggered the allergic burning at 14:00 , probably old raw veggies, but it ended in sinuses/face burning from 18:00 all night, improved from the cold showers. Better from the morning on. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors ✅ **Urinary diary:** 21:45 p1 🧐 22:25 p0 ✅ 23:00 p0 ✅ 2:20 p3 ❌ 3:35 p0 ✅ 3:54 p3 ❌ 5:01 p3 ❌ 5:20 p? 🧐 6:42 p0 ✅ 7:55?p0? 🧐 10:15 p1? 🧐 11:50 p1 🧐 12:15 p0-1 🧐 , but bladder aching before and after ❌. Can this still be from the hazelnuts 2 days ago, I can’t imagine it, but I haven’t had anything like this for ages and I haven’t changed much else. Supps praps the rutin ⁉ 13:25 p3 ❌ Still pain, but less afterwards this time and last time. 15:45 p1-2 🧐 17:00? p0? ✅ 2-3x p0 ✅ ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Still quite a bit of energy, and the energy bursts have returned fairly consistently! Session #27 on 11th. > **SELF-PHYSIO (click for details): 82'** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 4x1’, teeth 3x2’, HWB 0x3’, breath exercises 5x1’, Timing, hunchback-pillow 20’, Y. Nidra 0’, massage gun 0x3’, neck 1+ 2x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 3x1’, palpate 1’, belly 0’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Got today, but not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /19.50 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal - Gum - > /21:55 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /2:40 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /06:50 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /06:50 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /06:50 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /10:15 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > /10:15 C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin > Meal -10:20 Gum - > /12:20 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /16:00 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal - Gum - > /18:35 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** Only bits’n’bobs I think. Lessons in self-care **#387** Got to watch out again since the renewed energy bursts without feverishness suggest I can do anything… Reasons to be cheerful **#391** Managed to pick up the balls at table tennis, use energy without problems and go to 2 shops (2x15’) afterwards. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 7, 2022, 2:22pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/909 "2022-08-07T14:22:34Z")
## 2022-08-07, Sunday - Energy 25% / Sleep 90% / Feeling 85%-ish ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (10%, stiff 10%) + spine-pain 3 (20%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (10%), fog 2 (10%), headache 0, GI 1 (10%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h51, up 7x (1h02) ✅ ➔ Feeling 80% well, Ache 1(-2) of 7 ✅, getting up: 80%/1 ✅** > > cold shower p0 Sleep 22:55- (stomach burn) (ear plugs) TEETH/ > 0:24 5’ 80%/1/15% p3 st1 sip fw1’ air A4 (stomach burn)(ear plugs) (nostrils) > 1:27 5’ 80%/1/15% p3 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils) > 2:32 5’ 80%/1/15% p3 st1 sip fw1’ air (dry mouth)(ear plugs) (nostrils) > 3:44 5’ 80%/1/15% p2 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils) (nauseous) feverish > 3:57 28’ 70%/2/20% — st1 sip fw15’ (dry mouth)(ear plugs) (nostrils) (nauseous) FCS#2 > 6:04 3’ 80%/1/15% p2 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils) > 7:17 3’ 80%/1/15% p2 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils) > 8:25 8’ 80%/1/15% p0 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils) > -8:48 stools, B2-4 > Sum: 1h05+8h48-(5+5+5+5+28+3+3+8=)1h02 = 9h53-1h02 = 8h51, up 7x (1h02) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/1 “housework” as in sorting stuff, went wrong - some of it fell off my bike on the road, which made me very nervous and shaky, then spoke to 2 people, one I made sure realized that I was far over my limits ➔ 80%/5, but rest back down to ➔ 80%/2 ✅, bit of cajon in service without forewarning and only short was interesting - no stage fright, but still a completely unnecessary strain, making me think **I need to concentrate more on relaxing while playing music!** ➔ 80%/3 ✅, but after rest down again to ➔ 80%/2 ✅. **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI: stools firm, also OK-ish at night ✅, esophagus ✅ jaw 0x5’’ ✅ pee pain: 0xp1-2 ✅, so now recovered from what it was. Since I’m still taking rutin either it was getting used to it, or it wasn’t that, in that case strangely praps hazelnuts, but for that long seems impossible - I’ll do another hazelnut test soon. **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Bit feverish directly after yogurt in the evening, praps keep an eye on that. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors ✅ - just a question of adjusting clothing very quick - less socks outside in the heat, all 5 pairs indoors. **Urinary diary:** Most of the day, incl. 16:10 p0 ✅ 21:00 p0-1 ✅. ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Still working with natural energy and energy bursts. Session #27 on 11th. > **SELF-PHYSIO (click for details): 82'** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 3x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 0’, massage gun 1x3’, neck 1+ 2x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:30 noGABA! A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -20:15? Gum - > /22:20 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /0:25 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /8:55 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /8:55 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /8:55 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /11:05 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > /11:05 C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin > Meal -11:05 Gum 11:05 - > /13:05 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /14:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal -14:55 Gum 16:10- - Oh, should have brushed teeth… > /17:45 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > A1-2: 19:45, Meal 19:45-20:30…? > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** No. Reasons to be cheerful **#392** Took even the shaky breaky situation in my stride, recovering fairly quickly. Reasons to be cheerful **#393** Very nice meeting 2 people again after a long time. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 8, 2022, 8:59pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/910 "2022-08-08T20:59:25Z")
## 2022-08-08, Monday - Energy 25% / Sleep 90% / Feeling 85%-ish ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (10%, stiff ?15%) + spine-pain 3 (?20%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (?80%), insomnia 3 (?10%), fog 2 (?20%), headache 0, GI 1 (?20%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h55, up 6x (37'!) ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅. Once again a late cold shower at 7:34 didn't wake me up, quite the opposite it caused the 2nd longest sleep stint I had all night. The first was after putting more on after feeling chilly at 4:23.** > > cold shower p0 Sleep 0:00- TEETH 6 A4 p0-1 > 1:10 5’ 80%/2/15% p1-2 st1 sip fw1’ air > 2:33 4’ 80%/2/15% p0-1 st1 sip fw1’ air > 4:23 7’ 80%/2/15% p2-3 st1 sip fw2’ air. cold → bedclothes > 6:00 5’ 80%/2/15% p1 st1 sip fw1’ air (ear plugs) > 7:21 5’ 80%/2/15% p0 st1 sip fw1’ air (burning sinuses) (ear plugs) > 7:34 11’ 80%/2/15% p0 st1 sip fw1’ air sinuses/unrest: FCS#2 mail 2’ > -9:32 stools, B2-4 > Sum: 9h32-(5+4+7+5+5+11=)37’ = 8h55, up 6x (37’!) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 85%/1-2, then decision to try a 5 day holiday/vacation after all made me very tense at first, so good that I could play TT 🏓 “1:0” ➔ 80%/3-4 ✅. After that tho ➔ 85%/1 ✅, 1.5h with ‘the kids’ eating out, me mainly with mask, was too much, needed quite a long rest. ➔ 70%/3 ❌ but OK by bedtime ➔ 85%/1 ✅ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI: stools a bit looser, not sure why ✅, esophagus ✅, jaw x5’’ ✅ pee pain: 0xp1-2 ✅? _(lie, sit, stand, arms up, cycle, walk, mask??)_ **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Slight sinus burning at 16:35 may be due to missing C1-3 GABA with breakfast this morning, taking it before lunch and another dose after - not ideal to wait and then take double of course… Later in the evening also, before the evening GABA dose, better after. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors ✅ **Urinary diary:** ❌ ✅ 🧐 rhythm about the same (for nights: pee every time I’m up, unless very short rhythm), so I’ll only write down the pain pees additionally 1:10 p1-2 2:33 p0-1 4:23 p2-3 6:00 p1 16:35 p0-1 (often that, no quite p0), once p2 ❌, rest p0-1 ✅. ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Still energy, table tennis no problem, housework etc. after also. Session #27 on 16th instead of 11th, due to holidays. > **SELF-PHYSIO (click for details): 81'** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 4’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /19:45 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -20:15? Gum - > /22:30+23:05 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /0:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /09:35 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /09:35 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /09:35 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /11:10 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > /13:50 C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin > Meal 10:45-11:10 Gum - > /13:20 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /14:50 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal - Gum - > /17:50 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** No. Lessons in self-care **#388** Hope 5 day holiday (1 hour away) will be better this time, but I warned my wife I may not be doing anything at all outside, after getting there I will first do everything to recover and stay at 25%. Reasons to be cheerful **#393** More energy feels good once again. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 9, 2022, 11:59am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/911 "2022-08-09T11:59:08Z")
## 2022-08-09, Tuesday - Energy 25% / Sleep 90% / Feeling 85%-ish ## Tried go get tingling as stim and sleep enhancer not only into my hands, but also jaw and back of head, and partly managing that remembered that these are similar to “pleasure” sensations I used to get, e.g. while someone like my dad was doing something for me. ## Looked up acupressure points for stomach burning / acidity / heartburn: ehowhealth (2 similar) and Liebscher & Bracht, each with acupressure points exactly where I thought, but also 1 more idea each - first try seemed to help. ## Once I’ve clarified if I can find a food trigger for my painful bladder syndrome, I can try acupressure for it too. ## If I get up and my eyes/face are still tired, then it seems successful to go lie down again, whether sleeping or drowsing till that’s gone, instead of getting up and zombie-ing around. So it’s often now been the case that I cold shower in the 2nd from last sleep break, sleep 2h, then wake up with tired eyes so dose another half hour or so. ## Driving (being driven) away from home I found several tricks to make the trip easier: ear plugs to reduce the stress from noises, radio etc., lying twisted to the holm with face (all sinuses) in my elbow which was poked into a window angle to stop the breeze from air condition or open window getting too me. Nausea remained a bit of a problem, but OK. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (10-30%, stiff 10-20%) + spine-pain 3 (15%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (10%), fog 2 (15%), headache 0, GI 1 (20%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h52, up 5x (1h29) ✅, but ➔ Feeling ?80% well, Ache ?2 of 7 🧐, getting up: ?80%/2 ❌. Sleep breaks probably more due to migrating my laptop to a new one.** > > cold shower p3! Sleep 23:37- lap A4 > 0:43 5’ 80%/1/15% p2 st1 sip fw1’ air, stools firm, lap10’ > 2:25 20’ 80%/1/15% p2 st1 sip fw8’ air, lap3’ cream > 4:22 5’ 80%/1/15% p0 st1 sip fw1’ air > 6:07 25’ 80%/1/15% p0 st1 sip fw10’ lap10’ ear plugs stomach burn: acupressure > 6:56 23’ 80%/1/15% p0 st1 sip fw10’ air FCS#2 (ear plugs) eye mask > 9:18 11’ 80%/1/15% p0 st1 sip fw1’ air (ear plugs) stools fairly firm. > -9:58 B2-4 > Sum: 23+9h58-(5+20+5+25+23+11=)1h29 = 10h21 - 1h29 = 8h52, up 5x (1h29) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/1 3-4 stints or rummaging around and packing ➔ 80%/3 ✅, car trip with quite a few successful tricks still ➔ 75%/3 ✅ and then resting uneasily, but I spose ➔ 80%/1-2 ✅. Also saw before the last trip here wasn’t as bad as I thought. But I’m only walking etc. very slowly, everywhere, praps to prevent any backlash. Evening: ➔ 60%/3, slightly nauseous, short seizure at 20:55 ❌ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅, GI: heartburn despite sternum-acupreesure 🧐, esophagus ✅ jaw 0x5’’ ✅ pee pain: 0xp1-2 ✅? **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. **Fibro & Touch:** ✅ **Covid-danger:** ✅ Yesterday in a restaurant outside with the kids I kept my mask on most of the time when and so grandkid could come near me. **Weather:** Indoors ✅. Outdoors ✅ - A few days away in a monastery type building with thick ancient walls should make the heat outdoors coming up again the next few days easy to tolerate. **OAB/PBS diary:** ❌ ✅ 🧐 Mainly ✅ ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Still “full” 25% energy! Session #27 on 11th. > **SELF-PHYSIO (click for details): 96' after back exercises.** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 3x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 20’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:10 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -20:15? Gum - > /22:05 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > B1 “01:00” PF#5 > /10:00 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /10:00 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /10:00 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > 11:15? C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > 11:15? C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin > Meal - Gum - > 13:40? C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > 17:05 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal -17:05 Gum 17:05 - > D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development ## **My theory/theories about fibromyalgia??** Well 1) first of all and mainly I “know that I don’t know”. And I also think no one knows anything much, although they claim to, none of the researchers. 2) that it will be very complex and diverse, so probably impossible to find out without machine learning. 3) that researchers (or these machines) would come closer to the various mechanisms by listening very closely to all the details of our symptoms and our daily successes and failures with triggers and treatments. 4) that there will be major aspects yet to find, undiscovered details in the (gut micro-)biome, the neurotransmitters, nerve mechanisms etc. 5) that there will be a central and also peripheral nervous system /( nerve aspect, an immune and autoimmune, maybe connected with the thyroid, a cellular ATP/mitochondria aspect, neurotransmitters / hormones like serotonin & dopamine, neuroendocrine, and the insomnia aspect, that they may find a certain kind of “injury” of a minute kind, that is as yet undetectable. 6) Maybe it will be some day found that these aspects will show a) various subgroups, or/ but also praps that they are all deeply related, either that it is a kind of body burnout on b) various levels or c) that these levels are actually closely interconnected neuro-endocrino-immuno-inflammo-pathy at a deeper level. **‘Research’ today:** No. Lessons in self-care **#389** After saying yes to the trip I’m now keeping all activities down. Reasons to be cheerful **#394** The car trip was actually quite good and fun, and it’s good to be here, hard with internet, there’s none in the house we’re in… Things I love about myself **#74** Always trying to overcome difficulties. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 10, 2022, 11:52am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/912 "2022-08-10T11:52:44Z")
## 2022-08-10, Wednesday - Energy 5(-7)% / Sleep 75% / Feeling 60%-ish (away from home (30 miles), day #2) ## Yesterday my fatigue & limb-Ache increased towards the evening right up to a short seizure at about 20:00, today energy between extremely low, increasing slightly in the evening, but still with nausea when moving, like directly after the jabs. ## Acid acupressure points under sternum working pretty well. Still the wrist point and the Liebscher-Bracht throw-down to come. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 12 of 15 areas: limb-Ache 8 (40%-30%, stiff 20%-15%) + spine-pain 3 (40%), shoulder-girdles/hips 1 (20%-10%), also eyes & face. Symptom severity, SSS = severity 9 of 12: Fatigue 3 (95-93%), insomnia 3 (25%), fog 2 (50%), headache 0, GI 1 (10%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 9h20, up 9x (2h05) ✅, but ➔ Feeling 70-90% well, Ache 3-1 of 7 🧐/❌/✅, getting up: 80%/1 ❌/✅. Bad start (back, shoulder& itchy scalp, but tackled those successfully in a long break (exercises, then hair wash and dry), and had to move rooms and go back to sleeping on the floor with a thin mat, cos everything else was hurting, then realized I need a FCS fast cold shower already, after many 1h stints, finally 2 1.5h ones and a 15' one to wake up.** > > cold shower p0 Sleep 21:55- ear plugs TEETH > 23:05 5’ 70%/3/10% p0 st1 fw1’ dry mouth → gel A4? > 23:54 8’ 70%/3/30% p2 st3 sip fw1’ sinuses, nostrils, neck, shoulder. > 0:15 1h18 70%/3/30% p0 st3 sip fw1h back exercises moving bed itchy scalp - wash hair and massage & trigger-pointing shoulder, burning → drink > 1:55 11’ 70%/2/30% p0 st1 sip fw1’ FCS#2 cos after a bit of stretching, 2 strange noises, gnat annoying me I’m getting overheated… trigger-pointing > 3:10 7’ 80%/1/30% p3 st1 sip fw1’ massage 3’ > 4:13 4’ 80%/1/20% p2 st2 sip fw1’ > 5:32 5’ 80%/2/10% p4 st1 sip fw1’ teeth stomach burn acupressure > 7:17 4’ 80%/2/10% p0? st1 sip fw1’ stomach burn acupressure > 8:59 3’ 90%/1/10% p0 st1 sip fw1’ acupressure before stomach starts > -9:20 80%/2/30% p0 st1 sip B2-4 No stools yet. Body hurting from the hard floor. > Sum: 2h05+9h20-(5+8+78+11+7+4+5+4+3=)2h05 = 11h25-2h05 = 9h20, up 9x (2h05) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 70%/3 ❌ ➔ 60%/4-5 ❌, so just resting all day today (= writing; except cutting veg) **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI: no stools in the morning, very firm, almost too much, at 15:00 ✅, esophagus ✅, jaw 0x5’’ ✅, pee pain: 3xp3-4 ❌, shoulder from sleep. ❌ **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. When I wondered if my enormous fatigue is due to mould in this centuries old building, my wife held against it, thought I’d done too much yesterday, plus the trip. However I didn’t feel it was that much: Grass 10’, rummaging 20’, shopping grocery 20’, carrying luggage 5’. and the car trip went well. If it were mould then praps being outside more might help my state? **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors: too cold & sinusey behind these thick old walls, but improving by adapting. 🧐 Outdoors: Walking, sun & heat making me slightly to fairly nauseous. 🧐 **OAB/PBS diary:** Again pain at night. Now suspecting the goat’s fresh cheese again ❌ Same - p2-3 - at 12:00 and 13:10 ❌, so maybe just the overall Ache, cos the last cheese was yesterday evening…? ❌ ✅ 🧐 ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Something about the trip has deflated all energy and flared the Ache. Session #27 on 11th. > **SELF-PHYSIO (click for details): 2h24** > > _✅ airing 1x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 30’, Y. Nidra 10’, massage gun 3x3’, neck 1+ 2x1’, neck 2 0x1’, plantar/calf stretch 5x1’, acupressure 10x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 25x1’, yoga/stretching 5x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:20 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -20:15? Gum - > /21:55 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /23:05? A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /9:25 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro > /9:25 B3 “07:00” (-30’) Qc Rs#1 SAM-e > /9:25 B4 “07:00” EGCg + Fev/MSM + Sily +2The > 0 DAO > /10:40 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. > /10:40 C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin > Meal -12:40 Gum - > /13:55 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /14:50 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal -14:50 Gum - > /17:55 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** No. Lessons in self-care **#390** Doing “nothing”, no compromises. Reasons to be cheerful **#395** Trying to take in the beautiful surroundings at least - sheep, swallows, red-tailed birds… Things I love about myself **#75** Quick mental adaptability to surroundings and my physical state… - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 11, 2022, 8:55pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/913 "2022-08-11T20:55:18Z")
## 2022-08-11, Thursday - Energy 5% / Sleep 80% / Feeling 70%-ish (away, day #3) ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (30-40%, stiff 20%) + spine-pain 3 (20%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (95%), insomnia 3 (20%), fog 2 (20%), headache 0, GI 1 (15%), depression 0 ## Triggers & resulting Symptoms [details=“SLEEP (click for details): 7h59, up 4x (41’), FCS#2 apparently too late for sleep. ✅, but ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅”. Bit chaotic, but good decisions.] 6/60’? TEETH 0 cold shower, but should have p0 Sleep 01:20- +20’ (2:05) fw30’ ear plugs 2:35 28’ 90%/1/10% p0? st1 sip fw20’ FCS#1 5:14 4’ 90%/1/10% p4 st1 sip fw1’ 8:10 2’ 90%/1/10% p0 st1 sip fw1’ 9:05 7’ 90%/1/10% p0 st1 sip fw1’ FCS#2 -9:25 stools, B2-4 Sum: 9:25-2:05-(28+4+2+7=)41+60+20= 7h20 - 41 + 80 = 7h59, up 4x (41’), FCS#2 apparently too late for sleep. [/details] **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : lots of rest, a few 100 yards walk, short car drive 2x15’ to a shop 20’ ➔ 70-80%/3-4 ❌ **ACTIONS** ➔ **PAINS** : ✅ except: neck, OK-ish, altho it always needs a bit of a stretch in between, ✅ GI: Stools at 16:45 OK ✅, oesophagus ✅ jaw x5’’ ✅ pee pain: 3xp1-2 ✅ **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors: Still quite cold, need a hoodie on, and still not sure if mould is part of the trigger. 🧐 Outdoors: Very warm, but OK in the shade, not moving. 🧐 **OAB/PBS diary:** Seems better today, better get the details up again, just in case. 🧐 ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) I do feel the acupuncture is actually still working underneath and will get me up soon if I keep a handle on sleep. Session #27 on 11th. > **SELF-PHYSIO (click for details): 105'** > > _✅ airing 1x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 10’, massage gun 2x3’, neck 1+ 5x1’, neck 2 0x1’, plantar/calf stretch 5x1’, acupressure 2x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 5x1’, yoga/stretching 5x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > /22:10 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /0:35 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /09:30 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The 0 DAO > /10:50 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk. “MEAL” .5gC#1 (0NAC)+PEA + Rutin > Meal -11:05 Gum - > /13:45 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /14:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal 14:15-14:30 Gum 14:30-15:10 > /18:30 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** No. Well yes, but I’ll put that here tomorrow. Lessons in self-care **#391** My wife is having a tough time having to do things alone, but that was the deal. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 12, 2022, 4:27pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/914 "2022-08-12T16:27:14Z")
## 2022-08-12, Friday - Energy 9% / Sleep 85% / Feeling 70%-ish (when I don’t move up to 80%, when I move down to 60%) (away, day #4) ### Tuesday evening: 60%/3, slightly nauseous, short seizure at 20:55 ❌. Changed supps need to be edited back a few weeks. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (20%, stiff 15%) + spine-pain 3 (15%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (91%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (10%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 9h30, up 6x (1h26) ✅, but ➔ Feeling 70% well, Ache 2 of 7 ❌, getting up: 70%/2 ❌** > > cold shower p0 Sleep 23:30- ear plugs > 0:56 4’ 80%/1/10% p0 st1 sip fw1’ > 2:13 3’ 80%/3/10% p2-3 st1 sip fw1’ > 3:28 12’ 70%/3/30% p0 st1 sip fw1’ nauseous, gnat 1 > 6:14 5’ 70%/2/10% p2 st1 sip fw1’ > 7:23 3’ 80%/2/10% p0-1 st1 sip fw1’ > -7:41 > > - 8:40-10:26 “doze” +1h24 > B2-4 > Sum: 30+10h26-(4+3+12+5+3+59=)1h26 = 10h56-1h26 = 9h30, up 6x (1h26) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : When I don’t move I’m “fine” ➔ 80%/2 ✅, when I do I’m not ➔ 60%/3-4, feels like it’s sucking life out of me ❌, 2x30’ slow walks OK, resting, pain going down ➔ 80%/2 ✅ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅, GI ✅, esophagus ✅, jaw 0x5’’ ✅, pee pain: 0xp1-2 ✅! **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. As it’s not getting any better, it does seem to be the environment/building (mould? can’t be dust) and not the trip. OK, this Friday evening it is a bit better, after a 30’ walk this afternoon another 40’ walk in the evening. Anything like taking photos or going too fast starts me going **nauseous** again. That’s something MCAS-ey I haven’t been mentioning under this subtitle the past few days. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors: ✅. Outdoors: too hot. 🧐 **OAB/PBS diary:** Above 2 at 2:13 and 6:14. Morning OK despite eating raw veggies instead of muesli for breakfast. ❌ ✅ 🧐 ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) No idea what’s gonna happen. Session #27 on 11th. > **SELF-PHYSIO (click for details): 110' (if still back)** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 2x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 10’, massage gun 1x3’, neck 1+ 2x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 5x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 5x1’. breath-hold 12’, > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > /22:00 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /23:30 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /7:45 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > 0 DAO > /11:00? C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > Meal -11:00 Gum 11:30- > /13:20 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /14:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal - Gum - > /17:55 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** No. Lessons in self-care **#392** As soon as I can do some more, I do, bit also keep it in check. Reasons to be cheerful **#396** Managed two short walks - less Ache. Reasons to be cheerful **#397** Woodpecker. Several owls in the evening. Things I love about myself **#76** Easy to make happy. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 13, 2022, 10:36am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/915 "2022-08-13T10:36:18Z")
## 2022-08-13, Saturday - Energy 8 → 12% / Sleep 90% / Feeling 70-80%-ish (away, day #5) ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (20-30%, stiff 15%) + spine-pain 3 (15%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (90%), insomnia 3 (10%), fog 2 (20%), headache 0, GI 1 (10%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 9h53, up 5x (47') ✅, but ➔ Feeling 70(80)% well, Ache 2(3) of 7 🧐, getting up: 80%/2 ✅. Interesting that I'm sleeping so long again, often \>9h, that was the case last time we were here too. The fact that my wife is sleeping longer too may be due to her needing to catch up on sleep, so not comparable.** > > cold shower p0 Sleep 23:05- ear plugs > TEETH > 1:34 5’ 80%/2/10% p2 st1 sip fw1’ > 1:50 11’ 70%/2/30% p0 st1 sip fw1’ unrest → FCS#2 > 4:34 9’ 70%/2/10% p2-3 st1 sip fw1’ sore throat (cold in evening - runny nose) → Calendula essence. stools firm. nostrils. > 5:00 10’ 70%/2/30% p0 st1 sip fw1’ unrest → FCS#3, sore/Calendula. nostrils. > 6:20 9’ 70%/2/30% p0 st1 sip fw1’ nostrils. > 9:15 3’ 70%/3/15% p0 st1 sip fw1’ nostrils. > -9:49 B2-4 > Sum: 55+9h45-(5+11+9+10+9+3=)47’ = 10h40-47’ = 9h53, up 5x (47’) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : Sitting a long in the morning sun, doesn’t count, apart from that ➔ 80%/2 ✅ During and after a 30’ and a 60’ walk (with many short breaks) ➔ 80%/2 ✅. **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅, GI ✅, esophagus ✅, jaw 0x5’’ ✅, pee pain: 2xp3 at night (1:35 and 4:35), altho 1 slice of bread with cheese per meal ✅ - so is it quercetin?? **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever ❌. Nausea? Getting less, but still there in heat and sometimes while walking. 🧐 **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅. Outdoors: 🧐 **OAB/PBS diary:** ❌ ✅ 🧐 Bladder problems are decreasing while my quercetin is decreasing, running out, haven’t got a new tub with me. Took one last quercetin at 22:00 - can that explain pee pain at 1:35 and 4:35? Let’s see what happens tonight. Apart from that I’ve also run out of my gluten free muesli since a few days, and since yesterday drinking more water than almond milk cos that’s running out too, but that wouldn’t explain the reducing bladder pain before that, I’d even have expected more bladder problems from water, that was the reason for stopping it in the first place… **Focal seizures:** Fairly severe one at 15:00 while eating, with jaw muscle involvement for the first time, caused by a fright when my wife burnt herself and smashed a tray with a plate on it on the kitchen table. During the shaking of my right hand and arm as usual, praps a bit more, the left jay muscle opened my mouth. ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Session #27 on 11th. > **SELF-PHYSIO (click for details): 81'** > > _✅ airing 0x2’, cold shower 3x(10’), cream/oil fc/ey/hd/ft 3x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 3’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:15 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > /22:10 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /1:35 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /9:55 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > 0 DAO > /11:45 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > Meal -11:50 Gum - > /14:15 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /15:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal -15:45 Gum - > /18:05 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** Monk fruit extract as antioxidant and sweetener, glucose / fructose removed. Still continuing the idea of (not taking?) calcium. Subgroups Lessons in self-care **#393** Shouldn’t ever sit in the sun, like I did this morning, not even 10’. Enough walking occasionally. Reasons to be cheerful **#398** Energy increasing, after a 30’ slow walk in the morning a 45’ not quite so slow walk in the woods in the late afternoon. Things I love about myself **#77** Always willing to work at recovery. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… [/details] ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 14, 2022, 12:14pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/916 "2022-08-14T12:14:32Z")
## 2022-08-14, Sunday - Energy 15% / Sleep 90% / Feeling 80%-ish (coming back home at last!) ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (15%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (85%), insomnia 3 (10%), fog 2 (10%), headache 0, GI 1 (15%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 9h23, up 5x (41') ✅, ➔ Feeling 80-90% well (Friday's gnat bite the main problem), Ache 1 of 7 ✅, getting up: 80%/2 ✅** > > cold shower p0 Sleep 23:10- ear plugs > TEETH > 0:25 16’+? 80%/1/10% p0 st1 sip fw10’ yesterday’s gnat bite hurting/itching terribly, while today’s are behaving fairly well, but it’s about 5 now it appears. Washing with cold water better than cold pack? > 2:10 1’ 80%/1/10% p0 st1 sip fw1’ > 2:32 11’ 80%/1/10% p0 st1 sip fw1’ FCS#2 cos of bite. > 6:19 4’ 80%/1/10% p0 st1 sip fw1’ So is quercetin the problem? > 7:27 9’ 90%/1/10% p0 st2 sip fw1’ FCS#3 cos of bite, overheated, nostril (in the mornings - often not mentioned, but may prove that mould at home is not the cause) > -9:14 stools, B2-4 Felt like only dosing, I’d forgotten > Sum: 50+9h14-(16+1+11+4+9=)41’ = 10h04-41’ = 9h23, up 5x (41’) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/1 ✅, service ➔ 80%/1 ✅, then luggage back into the car, tidying the place, the car trip back home ➔ 80%/1 ✅, then music practice for service ➔ 80%/1 ✅, 30’ deep rest (Yoga Nidra) ➔ 80%/1 ✅, service, managed all ➔ 80%/1 ✅, but coming home had to rest for over an hour again ➔ 80%/1 ✅. **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI: better at night, pang Sat. evening tho, praps wind from firm stools. ✅, esophagus ✅, jaw 0x5’’ ✅ pee pain: 0xp1-2 ✅ ✅! **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Nauseous again. Probably worse in the mornings? Every time I did a breath-holding exercise I was better after, so maybe time to get that back into my daily practice. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors: nauseous sometimes, but OK-ish despite heat 🧐 **OAB/PBS diary:** Not perfect, but much better: urgency, frequency and pain - quercetin? (Or muesli? Ate that at 16:00, no quercetin) ❌ ✅ 🧐 ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Session #27 on 11th. > **SELF-PHYSIO (click for details): 106'** > > _✅ airing 0x2’, cold shower 3x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 5’, massage gun 1x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 5x1’, yoga/stretching 5x1’, breath-hold 12’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Run out of quercetin on our trip, which is the only thing I can find associated with decreasing bladder pain?? Also less bladder frequency & stomach problems at night. Forgot A4 at night: PF#4, .6 GABA#3 & .3glu#2 & Ellagic acid#1. Got rutin Aug 3rd, started using it immediately. Got, but not yet taking B3 flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin) or the real experiments: Pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > /22:35 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > 0! A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /9:25 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > 0 DAO > /10:30 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > Meal - Gum - > /13:25 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /16:10 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal - Gum - > /20:00 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development Interestingly I’m noticing my eyesight is really good, even/esp. after laptopping. **‘Research’ today:** These are things I’d been looking at the past few days. Re-visiting details on **quinoa** : [What Is Quinoa? One of The World's Healthiest Foods](https://www.healthline.com/nutrition/what-is-quinoa) **Monk fruit extract** [Monk Fruit Extract Benefits + Side Effects & Dosage - SelfHacked](https://selfhacked.com/blog/monk-fruit/) **dosage: 0.8-4 g** [Monk Fruit: Benefits and Risks](https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits) German: [Mönchsfrucht Test: Experte vergleicht Top-Marken - Botanikmeister](https://www.botanikmeister.de/moenchsfrucht-test) (buy best I think via ebay) [https://www.deutsche-apotheker-zeitung.de/daz-az/2018/daz-18-2018/moenchsfrucht-suesse-ohne-reue](https://www.deutsche-apotheker-zeitung.de/daz-az/2018/daz-18-2018/moenchsfrucht-suesse-ohne-reue) [https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/alternative-suessungsmittel/luo-han-guo](https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/alternative-suessungsmittel/luo-han-guo) [https://www.erasvital.com/de/moenchsfrucht-extrakt-monk-fruit-extract-zuckerersatz-der-zukunft.html](https://www.erasvital.com/de/moenchsfrucht-extrakt-monk-fruit-extract-zuckerersatz-der-zukunft.html) Lessons in self-care **#394** Music was worth any backlash, but now have to tone it down. Reasons to be cheerful **#399** Praised for my piano playing several times. Things I love about myself **#78** Emotional and learnt to show it. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 15, 2022, 4:14pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/917 "2022-08-15T16:14:56Z")
## 2022-08-15, Monday - Energy 15% / Sleep 85% / Feeling 80%-ish **🏆 Stopping quercetin has minimized my bladder problems, praps also stomach, halving sleep breaks!** **🏆 Acupressure (e.g. K6) has minimized gnat itch!** **🏆 Ear plugs and hiding eyes & sinuses in elbow and more twist-stretching minimized car trip problems!** **🏆 Wim Hof breath-holding is improving energy/fatigue!** **🏆 Whatever it was increasing my severe fatigue the first 3 days away from home: it can’t’ve been mould.** **🏆 Cold shower even at 8:00 was successful for another 1.5h sleep.** **(🏆 Cold showering has been improving sleep depth.)** ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (85%), insomnia 3 (15%), fog 2 (30%), headache 0, GI 1 (20%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h52, up 3x (1h28)! (stopping quercetin!) ✅, but ➔ Feeling ?80% well, Ache ?2 of 7 🧐, getting up: ?80%/2 ❌** > > cold shower p0 Sleep 23:45- ear plugs > TEETH > 1:33 45’ 90%/1/10% p0 st1 sip fw1’ 6 > 5:35 25’ 90%/1/10% p0 st1 sip fw1’ air ear plugs eye mask acupressure gnat itch points K6 → success! > 8:10 18’ 90%/1/10% p0 st1 sip fw1’ FCS#2 > -10:05 B2-4 > Sum: 15+10h05-(45+25+18=)1h28 = 10h20-1h28 = 8h52, up 3x (1h28)! (stopping quercetin!) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : ❌ ➔ ?80%/?3 ✅ _?? TT, cycle, mask, work, kids,_ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅? GI: Sudden short severe colon cramp at 17:35 (from 30 hazelnuts at 16:00??), apart from that: ✅, esophagus ✅ jaw 1x5’’ ✅, pee pain: 0xp1-2 ✅ _(lie, sit, stand, arms up, cycle, walk, mask??)_ **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Tofu? **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors: hot, but OK ✅. Outdoors: hot, storm, OK 🧐 **OAB/PBS diary:** ✅. Finalizing by not taking up quercetin, but a load of hazelnuts at 15:00, which if at all seem to be making GI problems. ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Session #27 not on 11th, as she’s ill (rash all over and ache) > **SELF-PHYSIO (click for details): 81'** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 5’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Was quercetin causing the bladder pain? And bladder frequency & stomach problems at night? Can I stop PF#4 too, like Saturday night? Got rutin Aug 3rd, started using it immediately. Got, but not yet taking B3 flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin) or the real experiments: Pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /21:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > /22:30 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > 0 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /10:15 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > 0 DAO > /11:05 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > Meal -11:20 Gum 11:20- > /13:45 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 DAO (D1) “12:30” 0psyllium > /16:20 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal - Gum -16:25 > /18:20 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** Acupressure for itchiness (gnat bites), all R & L: K6 (middle finger), Lower intestine 11 (elbow), (forearm depression/painful), lung 2 (depression under clavicle end), breathe deeply: [https://youtu.be/204Q5jjwunk](https://youtu.be/204Q5jjwunk) K6 …: [https://youtu.be/mqfk5gsfq5Q](https://youtu.be/mqfk5gsfq5Q) K6, Ad1b (middle of middle finger), K6 under ankle, thumb side: [https://youtu.be/wuTdvPX0C28](https://youtu.be/wuTdvPX0C28) K6 finger and KI 6 under ankle: [https://youtu.be/vTdCGGUFpgo](https://youtu.be/vTdCGGUFpgo) Under ankle [https://youtu.be/DPHbcWSFEZ4](https://youtu.be/DPHbcWSFEZ4) Itchy scalp before if we don’t get round to washing hair in time: Spray diluted apple cider vinegar directly on itchy scalp (not hair): [https://youtu.be/0I1U0PeZIPQ](https://youtu.be/0I1U0PeZIPQ) Diluted tea tree oil, coconut oil, aloe vera: [https://youtu.be/3lpaTjrdA0Y](https://youtu.be/3lpaTjrdA0Y) Lessons in self-care **#395** Leaving most of the chaos around me to rest. Reasons to be cheerful **#400** Still “full” energy, no crash! Things I love about myself **#79** I can be _very_ silly… - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 16, 2022, 5:27pm UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/918 "2022-08-16T17:27:09Z")
## 2022-08-16, Tuesday - Energy 20% / Sleep 90% / Feeling 85%-ish **Successes:** **🏆 Only 2 sleep breaks, all time record (but dosing a lot towards the end, probably too late overall)** **🏆 Not mould, but the damp and cold in the old buildings triggered last week’s flare.** **🏆 Neck stiff & flexible simultaneously pointed me to twist-massaging different muscle groups.** **Learnt:** 🧑‍🎓 Mindfulness is part of radical acceptance and the psychological concept has deep rooted origins in Buddhism and a bit in Western philosophy and religion too. Explains why I was so familiar with it. 🧑‍🎓 Creatine might help energy too. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (10-20%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80%), insomnia 3 (10%), fog 2 (30%), headache 0, GI 1 (20%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 7h42, up 2x (37') ✅, too late, too short! But ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅** > > cold shower p0 Sleep 01:10- > 3:01 27’ 90%/1/10% p0 st1 sip fw1’ 6 > 6:30 10’ 90%/1/10% p0 st1 sip fw1’ 2air FCS#2 ear plugs > -9:30 B2-4 > Sum: 9h30-1h10-(27+10=)37’ = 8h20-37’ = 7h42, up 2x (37’) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : ➔ 80%/2 ✅, lots of rest, but TT 2:2, hardly any pain ➔ 80%/2 ✅, so no problems to play again in the evening, another 45’ ➔ 80%/3 ✅. **ACTIONS** ➔ **PAINS** : ✅ except: neck: found a stiffness of certain muscles, so I’ve needed to twist-stretch-massage ✅, GI ✅, esophagus ✅ jaw 1x5’’ ✅ pee pain: 0xp1-2 ✅! **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. Sinuses because of taking GABA too late in the evening!" **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors: ✅, just a bit hot. **OAB/PBS diary:** ✅!! ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Session #27 when she’s well again. > **SELF-PHYSIO (click for details): 116'** > > _✅ airing 3x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 2x2’, HWB 0x3’, breath exercises 4x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, massage gun 2x3’, neck 1+ 10x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Quercetin was causing all bladder pain & stomach problems! New idea: Creatine, Can I stop PF#4 too, like Saturday night? Got rutin Aug 3rd, started using it immediately. Got, but not yet taking B3 flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin) or the real experiments: Pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /21:40 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > /23:30 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > 0 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > 🧐 > /09:40 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > 0 DAO > /10:30 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > Meal 10:00-10:30 Gum - > /13:10 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > /13:40 0 DAO (D1) “12:30” 0psyllium > /15:45 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > Meal 15:15-16:05 Gum - > /18:05 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** No. Lessons in self-care **#396** Too much forum work atm? Reasons to be cheerful **#401** Exhilerating successes and energy. Things I love about myself **#80** Happy! - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 17, 2022, 7:36am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/919 "2022-08-17T07:36:22Z")
## 2022-08-17, Wednesday - Energy 25% / Sleep 85% / Feeling 85%-ish **Successes:** 🏆 Last week’s flare from cold damp old monastery buildings ebbed from day #4 on, no aftermath. 🏆 Nightly nausea & stomach & unnec. zombified seem to be from midnight supps. 🏆 Also good about 1 supp (batch) running out or forgotten is that they’re only a small part of lots (5-15 of 55 cps.). 🏆 New supp idea, anti-inflammatory: huperzia (clubmoss / Bärlapp). 🏆 Deepening my neck muscle-twist-stretch-massage self-knowledge & interrelation with back muscles. **Learnt:** 🧑‍🎓 Lady Gaga uses Dialectical Behavioral Therapy, DBT. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (15%), shoulder-girdles/hips 0 Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (20%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h54, up 6x (33') ✅, but ➔ Feeling 80% well, Ache 2 of 7 🧐, getting up: 80%/2 🧐. More zombified & nauseous & some stomach ache, so that's the midnight supps A4 I'd forgotten/left off the past few days.** > > cold shower p0 Sleep 00:00- > ear plugs > TEETH > 1:30 4’ 80%/1/10% p0 st1 sip fw1’ air (_despite_ A4, which _zombifies_) > 3:10 7’ 80%/2/10% p1(-2) st1 sip fw1’ zombified and p1(-2) - from A4? > 4:20 5’ 80%/2/10% p0 st1 sip fw1’ better without A4 > 4:35 5’ 80%/2/10% p0 st1 sip fw1’ nauseous, better without A4 FCS#2 > 6:35 5’ 80%/2/10% p0 st1 sip fw1’ nauseous, better without A4 > 8:55 7’ 80%/2/10% p0 st1 sip fw1’ nauseous, better without A4 > -9:27 B2-4 > Sum: 9h27-(4+7+5+5+5+7=)33’ = 8h54, up 6x (33’) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : ❌ ➔ 90%/2 ✅,TT 4:1 with unbraked energy, ending 11:25 ➔ 90%/3 ✅, I’m guessing I need 2h strict rest - did longer just in case. **ACTIONS** ➔ **PAINS** : ✅ except: neck: more massage-stretching 🧐/✅ GI stomach hurt and nauseous at night, must be from A4-supps rather than quercetin 🧐, esophagus ✅ jaw 1x5’’ ✅ pee pain: 1xp1-2 ✅ Slow 30’ cycle-walk Tuesday evening hurt glute and wrists, glute remained a while. **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors: ✅ (wasn’t out much tho.) **OAB/PBS diary:** ✅, but now taking the midnight supps off again to see if that decreases sleep breaks again. ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Session #27 when she’s well again. > **SELF-PHYSIO (click for details): 2h07** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 20’, massage gun 3x3’, neck 1+ 10x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.breath-hold 12’, > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Can I stop PF#4 too, like Saturday night? Slight problems again using full A4, which is PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1. I feel I can stop PF#4 (zombifies without reducing breaks?) and GABA/glu (bladder frequency?) too, so I'll play around with that before adding the new supps. Left it off Wedn. eve. Got rutin Aug 3rd, started using it immediately. Got, but not yet taking B3 flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin) or the real experiments: Pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:45 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > /22:10 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /0:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /9:30 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > 0 DAO > /10:10, whoops that was C2-4 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > Meal - Gum - > /10:10 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > /14:15 C1 Meal - Gum - > /15:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > /18:20 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** No. Except looked up a good huperzia product. And quite a lot more actually, oh I don’t know… more another time… Lessons in self-care **#397** Rested despite probably quite a bit of energy. Reasons to be cheerful **#402** Full energy table tennis and fun. Things I love about myself **#81** Learnt not to panic anymore. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 19, 2022, 11:50am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/920 "2022-08-19T11:50:31Z")
## 2022-08-18, Thursday - Energy 25% / Sleep 70% / Feeling 85%-ish **Successes:** 🏆 Neck problems almost done, inside of 2 days, using twist-stretch-massaging. **Learnt:** 🧑‍🎓 Celery contains a lot of the FODMAP mannitol, like mushrooms and cauliflower, whilst sweet potatoes have a safe amount of 75g, see [here](https://alittlebityummy.com/blog/lets-talk-about-mannitol-the-low-fodmap-diet/). 🧑‍🎓 Just realized I’ve been reading the WPI criteria wrong: Jaw sides, chest & abdomen are **included in the WPI** , just not in the question re. the 5 pain areas. So some days I need to include my left and/or right jaw and abdomen, that’d then be max. of 14 of 19, if not then still 11, but of 19, not of 15. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0 (5%) Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (30%), fog 2 (15%), headache 0, GI 1 (10%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 7h30, up 5x (2h48) 🧐, ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅** > > cold shower p0 Sleep 23:30- ear plugs > 2:03 9’ 80%/1/20% p1 st1 sip fw1’ > 2:26 8’ 90%/1/10% p0 st1 sip fw1’ stomach & back unrest FCS#2 > 3:24-5:54 (-10’) 90%/1/10% p0 st1 sip fw1’ stomach & back unrest, 6 > 6:16 7’ 90%/1/10% p0 st1 sip fw1’ FCS#3 > 7:44 4’ 90%/1/10% p0 st1 sip fw1’ almonds for hunger > -9:48 stools, B2-4 > Sum: 30+9h48-(9+8+140+7+4=)2h48 = 10h18-2h48 = 7h30, up 5x (2h48) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : TT 🏓 5:0 ➔ 80%/3 ✅ video meeting 1h, cycle-walk 40’ ❌ 🧐 **ACTIONS** ➔ **PAINS** : ✅ except: neck almost done ✅ GI ✅, esophagus & jaw 1x5’’ ✅ pee pain: 2xp1-2 ✅ **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors: heat & light breeze on balcony not good for me 🧐 **OAB/PBS diary:** ✅ ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Session #27 when she’s well again. > **SELF-PHYSIO (click for details): 1h50** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 20’, massage gun 1x3’, neck 1+ 5x1’, neck 2 0x1’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 3x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Can I stop PF#4 too, like Saturday night? Got rutin Aug 3rd, started using it immediately. Got, but not yet taking B3 flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin) or the real experiments: Pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > ?21:30 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > ?23:00 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > 23:30? only ellagic acid A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > 9:55 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > Meal - Gum - > ?10:30 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > /14:50 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 Meal 15:35- Gum - 0 DAO (D1) “12:30” 0psyllium > /16:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > /18:40 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** “No.” Lessons in self-care **#398** Neck good, now better meal & sleep routine. Reasons to be cheerful **#403** Energy still! - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 20, 2022, 8:15am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/921 "2022-08-20T08:15:42Z")
## 2022-08-19, Friday - Energy 25-30% / Sleep 85% / Feeling 70-85%-ish **Successes:** 🏆 No neck problems at night any more either. **Learnt:** 🧑‍🎓 Fisetin is good for alertness, inflammation & antioxidant, maybe bad for sleep, so best try in the mornings. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20(-30)%, stiff 10%) + spine-pain 3 (20%), shoulder-girdles/hips 0 chest / abdomen / jaw 0 (30% for 5’) Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75(-70)%), insomnia 3 (15%), fog 2 (10%), headache 0, GI 1 (30%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 9h56, up 6x (50') ✅, but ➔ Feeling 90-80% well, Ache 1 of 7 🧐, getting up: 80%/2 ❌** > > cold shower p0 Sleep 22:15- > ear plugs > TEETH > 0:00 18’ 90%/1/10% p1 st1 sip fw10’ > 2:30 5’ 90%/1/10% p1-2 st1 sip fw2’ > 4:08 5’ 80%/1/10% p0 st1 sip fw2’ > 4:37 10’ 80%/1/10% p0 st1 sip fw1’ FCS#2 nostril, unrest, nauseous > 6:25 5’ 80%/1/10% p0 st1 sip fw1’ > 7:55 7’ 80%/1/10% p0 st1 sip fw1’ > -9:01 stools, B2-4 9:10 > Sum: 1h45+9h01-(18+5+5+10+5+7=)50’ = 10h46-50’ = 9h56, up 6x (50’) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : ➔ 80%/2 - cycling 3x10’ ✅, to doc & picking up stuff and getting rid of it (strain) ➔ 80%/3 - ✅ rest ➔ 80%/2 ✅, TT 🏓 6:0 and exercising while talking to mates in the breaks ➔ 80%/2 ✅✅ **ACTIONS** ➔ **PAINS** : ✅ except: neck ✅ GI: strange sudden diarrhea at about 17:00, no explanation visible atm 🧐, esophagus ✅ jaw 8x5’', bit of slight stress 🧐 pee pain: 0xp1-2 ✅, lower back ache from sitting too long 🧐 **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors: ✅ **OAB/PBS diary:** ✅ ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Session #27 when she’s well again. > **SELF-PHYSIO (click for details): 2h21** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 20’, massage gun 0x3’, neck 1+ 5x1’, neck 2 2x1’, plantar/calf stretch 4x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 20’, breath-hold 12’, > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Can I stop PF#4 too, like Saturday night? Got rutin Aug 3rd, started using it immediately. Got, but not yet taking B3 flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin) or the real experiments: Pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:20 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:30? Gum - > /21:30 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > /22:15 only ellagic A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /9:10 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > Meal - Gum - > /10:20 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > /14:15 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 Meal 15:25-16:15? Gum 16:30-17:00 0 DAO (D1) “12:30” 0psyllium > /16:15 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > ?/19:00 “D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** Have I noted Huperzia here already? > **[Huperzia serrata - an overview | ScienceDirect Topics](https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/huperzia-serrata)** Fisetin is good for alertness, inflammation, antioxidant, could be bad for sleep. Good: [FISETIN: Why are people taking this supplement? - The Institute for Human Optimization](https://ifho.org/blog-fisetin/) Sleep (anecdotal trial): [https://forum.age-reversal.net/t/83hj7rw/fisetin-and-sleep](https://forum.age-reversal.net/t/83hj7rw/fisetin-and-sleep), [Fisetin Quercetin and Sleep](https://johnhemming.blogspot.com/2021/12/fisetin-quercetin-and-sleep.html) A probably good itching one: [https://www.youtube.com/watch?v=TxQSSMeTJc0](https://www.youtube.com/watch?v=TxQSSMeTJc0) Calcium not too much, compared to magnesium: [Calcium & Magnesium: Finding the Right Ratio for Optimal Health](https://explore.globalhealing.com/calcium-and-magnesium/), [https://www.drnewtons.com/blog/connection-calcium-magnesium/](https://www.drnewtons.com/blog/connection-calcium-magnesium/), [What you need to know about calcium - Harvard Health](https://www.health.harvard.edu/staying-healthy/what-you-need-to-know-about-calcium), German: [Calcium - Was ist der wirkliche Bedarf? Milchprodukte, A1-Beta-Casein, Diabetes, Osteoporose, Formen, Dosen & zu viel - H.C.'s Blog](https://hcfricke.com/2017/06/04/calcium-was-ist-der-wirkliche-bedarf/) Lessons in self-care **#399** Sleep earlier was probably good, but didn’t nec. feel it. Reasons to be cheerful **#404** Managed much more today than I thought. Things I love about myself **#82** Sweet how I sometimes go into a bit of logorhea. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… ---
**Author:** ![JayCS](https://sea1.discourse-cdn.com/flex019/user_avatar/forum.livingwithfibro.org/jaycs/32/9520_2.png) [@JayCS](https://forum.livingwithfibro.org/u/JayCS)\ **Post date:** [August 20, 2022, 8:22am UTC](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/922 "2022-08-20T08:22:38Z")
## 2022-08-20, Saturday - Energy 18% / Sleep 85% / Feeling 85%-ish **Learnt:** 🧑‍🎓 Huperzia is good for alertness, inflammation and blood flow. ## Today’s symptoms sorted by [the ACR 2016 criteria](https://www.fmauk.org/files/acr2016FibroCriteria.pdf) Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20(-50)%, stiff 15%) + spine-pain 3 (30%), shoulder-girdles/hips 0 chest / abdomen / jaw 0 (30% for a few minutes) Symptom severity, SSS = severity 9 of 12: Fatigue 3 (82%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (20%), depression 0 ## Triggers & resulting Symptoms > **SLEEP (click for details): 8h45, up 4x (70') ✅, but ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅, 25' wasn't nec.** > > ?cold shower ?p0 Sleep 23:40- ear plugs > TEETH > 2:23 5’ 90%/1/10% p0 st1 sip fw1’ (slightly nauseous) > 4:05 8’ 90%/1/10% p0 st1 sip fw3’ > 4:44 9’ 90%/1/10% p0 st1 sip fw1’ FCS#2 > 6:35 40’ 90%/1/10% p0 st1 sip fw25’ (unnec.) 6. (ear plugs) > -9:01 stools, B2-4 9:10-9:35 = +25, nostrils a little, stomach a little (acupressure) > Sum: 20+9h35-(4+8+9+40+9=)70’ = 9h21-61’ = 8h45, up 4x (70’) **ACTIVITIES** (aim: 40% energy) ➔ **ACHE** : 80%/2 ✅ ➔ TT 🏓 3:2 70%/5, pain increasing mainly in the 4th game till around 11:30 ❌, resting ➔ ?80%/2 ✅, later longer cycle, picking grass, shop towards the evening must’ve been a bit too much with not enough rest, so making evening meal was a strain. ➔ 75%/3 ❌, but afterwards was OK again ➔ 80%/2 ✅. **ACTIONS** ➔ **PAINS** : ✅ except: neck: Now I’m keen on getting it perfect. ✅ GI ✅ esophagus ✅ jaw 1x5’’ ✅ pee pain: 0xp1-2 ✅, no pains in the evening either, even cycling quite a bit, just the Ache & fatigue. **MCAS/HIT-Symptoms/Triggers/Treatments:** ✅ Except lack of real energy as ever. ❌. 3 Hazelnuts in the evening together with 15g of chocolate. **Fibro & Touch:** ✅ **Covid-danger:** ✅ **Weather:** Indoors ✅ Outdoors: ✅ **OAB/PBS diary:** ✅ ## Treatments **Docs:** _Chinese Acupuncturist_ - #26 on 2nd ✅ (Sleep & +25% GABA helping.) Session #27 when she’s well again. > **SELF-PHYSIO (click for details): '** > > _✅ airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, massage gun 0x3’, neck 1+ 2x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’. > Combine: next? > ❌ workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’._ > **Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: I've now regularly stopped A4: = PF#4 and GABA #3, still not quite sure if that's OK, but may be. Taking luteolin for a week or so now. Got, but not yet taking B3 flush free, olive oil extract, fisetin, pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, bulk sodium ascorbate (alkaline vitamine C) & will be B2 (R-5-P) (when I get round to it). Copper (gluconate), pending low bloods. PLANNED/TAKEN TODAY: click for details:** > > ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1\*.5g, (Nd), Pe, Ps, Rib, Se, Sr 3_1_125k, Zn. > REGULAR as of Jul 22nd (\>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols). > _**What-when-details: Updated Jun 27th (before: see the reference post)**_ > /20:10 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10. > Meal -21:00 Gum - > /21:30 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon > 0 Chamomile tea. > 0 (ell with A3) A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin > 0 B1 “01:00” PF#5 > /9:55 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The > Meal -10:35 Gum - > /10:25 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk. > /12:40 C4 “11:00” (+2h/) gi#2 Ellagic acid#2 > 0 Meal -14:30 Gum - 0 DAO (D1) “12:30” 0psyllium > /15:10 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK! > /18:40 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro > eve: > “18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB! > (Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.) > **The day's 16 supp-compartments (10', plus 5' making capsules), Jul 22nd** > > Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (-\>ubiquinone \<150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk? > (A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4) ## Development **‘Research’ today:** No. Lessons in self-care **#400** I spose it was OK to do so much in the evening, just needn’t’ve been that surprised that I felt so knackered. And also I was dead tired the whole day, so going to bed after 11 was just too late, and I’d’ve needed more than 9h sleep. Reasons to be cheerful **#405** A while back I reconciled myself with a colleague who’d annoyed & angered me by dreaming that a reconciliatory note was from him. Things I love about myself **#83** Got a sense of proportion. - [My food](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/758) apparently minus broccoli… - [1st Jab-sfx-summary](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/644), last edit: Feb 7th. - My [blog references, e.g. abbreviations, supp chart/overview](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307/605) - My [“How to symptom track & trigger hunt”](https://forum.livingwithfibro.org/t/fibromyalgia-references-causes-symptoms-treatments-hunting-tracking-them/13605/39) - Next up…: Summaries & finishing off treatment list… [Previous page](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307.md?page=45) [Next page](https://forum.livingwithfibro.org/t/jaycs-s-fibro-blog/13307.md?page=47)